You didn't ask me but.. i recommend food, its the most important, more the better. Food + a protein isolate for mornings/after gym. If you aren't making the gains you want to make , its usually because you aren't getting enough calories, if i were to guess, prob 90 percent of the time. As long as you eat enough and put in a good work ethic in the gym atleast a few days a week, you should keep seeing result for quite a while.

People are usually trying to avoid getting a tad overweight or to get more definition, which makes them watch calories, which makes them lose out on the calories needed to build muscle. It takes alot of food to eat alot and clean.

Usually people focusing on products that give you a very very slight edge aren't even doing the most important things.

5-6 says a week here, 6 foot - 230lb, hitting my late 30s it's getting tougher to train like I want :(

Weights mainly (some cardio) and MMA conditioning + Custom HIIT (eg. battle ropes / tractor tire flips)

Power clean is my favorite also but just like dead lifts, form is seriously so easy to fuck up. Nice videos, that chicks form is spot on.

doing 5/3/1 and one night a week at a strongman gym.

As Pseudonymous said, eating right and doing the work is key.

Supplements wise I have had good luck with BCAA and some good quality protein powder like Whey 80. But I am just getting started again after many many years of a big ass break.

So I do full body workout 3 times a week and so far, in the 2 months I have been at it - with the supplements above - I have had very awesome results. But if I recall, the first 6-9 months are the ones where you will always see awesome results. Both on your body and in how much you can lift.

get into a routine and stay in it... don't take breaks or make excuses no batter how much you want to... I'm not in a bodybuilder but I'm in really good shape for my age

What. :Oh crap

I've only ever lifted for strength and conditioning(wrestler growing up).. so, lifting "just cause"(duh, health) is weird to me. I'm naturally a big / strong guy, though, so unless I'm going to be competing in something, it's hard to justify being stupid strong. I'm one of the lucky few with good genetics.

I'll hit the gym again soon, though.

Sounds very similar to me. Pound for pound even.

We should go docking.

Natural 6'3" and 210 lbs, around 12% fat (drink to much)
Doing 5/3/1 Wendler now, do not really care about bb more into heavy lifting.

Fitty Hunks :pimp

cock docking? :helpme:helpme:winkwink::winkwink:

Sorry its been a busy day of taking selfies and flexing in the mirror.

Quick note: for every hour you workout you should spend one hour in the mirror flexing. This is the formula I go by.

I agree with what Choopa Phil said. Switch it up. I like both workouts. I use the PPL for 2 or 3 months and then switch to one muscle group a day routine for 2 or 3 months. For PPL I use it more to cut up and stay conditioned. i take 30 seconds rest in between sets and try to keep my heart rate up. Quick tabata workout at the end before cardio. The "One muscle group a day" I train slower and heavier. Its easier to make gains this way, but the older I get the harder it is for me to train heavy. My joints dont support the heavy weight like they used to. Both workouts I try to do cardio before I train for at least 30 minutes. I love cardio and it works out the most important muscle (besides the love muscle) your heart.

Sample workout:
Day 1: Push - Chest, Shoulders, Triceps and Abs
Day 2: Pull - Back, Biceps, Traps, Forearms and Ads
Day 3: Legs - Quads, Hamstrings, Calves
Rest 2 days
***2 exercises per muscle group (3 sets of 8 - 12 reps)

Not bad for a female.

damn!!!!!

That guys awesome :thumbsup

:thumbsup:thumbsup:2 cents:

Been doing BJJ for 7 years and have left the weight lifting alone in that time. Since I did lifting for 40 years I'm still very strong. Used to squat 550. I weigh 240, but am getting ready to go all out and get to 199. 100% diet and continue training the same.
The jitz is a great workout but also, I am doing something for self defense while keeping healthy.
That and I will 100% break those big ass arms in half in a confrontation. I have much fun with these guys who weigh up to 320 when they show up to train. >;-)